Monthly Archives: July 2017

Bear Complex III

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Redid the Bear Complex again. Last time I did it was in 2015 and before that in 2014.

Complete 5 rounds of the following. Record max weight in the round where you are able to do a complete set unbroken (in other words, not putting the bar down until all 7 sets are done).

7 sets of the following series of movements:

  • Hanging Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Push Press

Results: Unfortunately could only manage 110lbs/50kg again, so no improvement on my 2015 efforts :-(.   Progression was 65/95/110/115(failed in set 5)/115.  For the last two rounds broke the sets into 5+2 then 4+2+1.

Week in Review for July 17 to July 23, 2017

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Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday GW Bench Press
L-Sit Pullups		 Task
Tuesday – – –
Wednesday GW Barbell Rows
Plate Walks		 EMOM
Thursday – – –
Friday W Deadlifts Task
Saturday WG Dumbbell Press
V-Ups		 EMOM
Sunday – – –

Metcon:

Day Movement
Class		 Exercises Priority
Monday G Hand Release Pushups
Pullups		 Time
Tuesday – – –
Wednesday WGM Overhead Walking Lunges
Toes to Bar
Double Unders		 Task
Thursday M Run Task
Friday MG Sumo Deadlift Highpulls
Dips		 Task
Saturday MW Kettlebell Swings
Run
Push Press		 Task
Sunday – Kayak –

Dumbbell Presses and V-Ups then Run, KB Swings and Push Presses

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Every 2 minutes for 8 minutes do

  • 6 x Single Arm Dumbbell Press per Arm @ 18kg
  • 6 x V-Ups

Then for time do 5 rounds of

  • Run 400m
  • 30 x Kettlebell Swings
  • 20 x Push Press @ 75lbs/34kg

Results:  For the metcon 21:02.

Barbell Rows and Plate Walks then OH Lunges, T2B and DUs

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Every 3 minutes for 18 minutes do

  • 5 x Barbell Rows increasing weight each round
  • 3 x Plate Walks on 25lbs plate

Then do 4 rounds for time of

  • 50ft Barbell Overhead Walking Lunge @ 65lbs
  • 10 x Toes to Bar
  • 50 x Double Unders

Results:  For the Rows used, 75/95/105/115/125/135lbs. For the metcon 12:22.